WOD October 11, 2013

The Vanquish Olympic Lifting Clinic is this weekend!  The price has gone down to $200!  Click here to register now!

If you are doing the Whole 30 challenge, or just want some great healthy recipes,  Click here to check out our nutrition blog for some tips!

Workout of the Day

15 C2B Pull-ups

15 Ring dips

15 Front squats 135/95

Run 200m

10 C2B Pull-ups

10 Ring dips

10 Front squats

run 400m

5 C2B Pull-ups

5 Ring dips

5 Front squats

Run 800m

Basics

20 min amrap

5 Goblet squats

10 KBS 53/30

15 Situps

1 Burpee box over X round 24/20

 

 

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